| Warmup 9:00 EMOM A- warmup your violent hip extension B- :20 of double unders/practice C- :30 plank |
| Lift–VIolent hip extension Every :90 for 6 rounds No equipment: 3 Burpee Broad Jumps KB/Dumbbell–5-10 russian swings, AHAP Barbell–Power clean x 3 reps |
| Workout 12:00 AMRAP 2, 4, 6, etc up the ladder Violent Hip extension movement Double unders (x5) No equipment–burpee broad jump–reps/2 (so 1,2,3, etc) KB/DB–American swing Barbell-hang power clean rx weight would’ve been 95/65, or 24/16kg kb rx+ would’ve been 115/75, or 28/20 If you don’t have a jump rope/double unders, do 1 mountain climber/double under rep. |
| Extra Work 10:00 EMOM 2 dumbbell front squats for max speed goal is a weight that feels like about 70% then 10 sets of: 10 bentover or ring row 10 lateral raises 10 front raises |
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